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Comparing Nutrients in 1 kilogram Cookies, sugar wafer, chocolate-coveredVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered
3%
47%
50%
Oil Roasted Sunflower Seeds
13%
73%
14%
1 kg ▼

Macro Nutrients

181%5260kcal
Energy
204%5920kcal
5260 kcalvs5920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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284%276g
Fat
529%513g
276 gvs513 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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539%172g
Saturated Fat
221%70.7g
172 gvs70.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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181%2.9g
Omega 3
50.6%0.81g
2.9 gvs0.81 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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229%39g
Omega 6
2012%342g
39 gvs342 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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508%660g
Carbohydrate
176%229g
660 gvs229 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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713%517g
Sugars
43%31g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
517 gvs31 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.4g
NA gvs7.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%23.7g
NA gvs23.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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89.5%34g
Fiber
279%106g
34 gvs106 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.6%34.5g
Protein
358%201g
34.5 gvs201 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
10 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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78.3%0.94mg
Vitamin B1
267%3.2mg
Thiamine
0.94 mgvs3.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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165%2.15mg
Vitamin B2
215%2.8mg
Riboflavin
2.15 mgvs2.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg
Vitamin B3
258%41.3mg
Niacin, nicotinic acid, niacinamide
6.4 mgvs41.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
1388%69.4mg
Pantothenic acid
NA mgvs69.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37%0.48mg
Vitamin B6
609%7.9mg
Pyridoxine
0.48 mgvs7.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.5%150μg
Vitamin B9
585%2340μg
Folates and Folic Acid
150 μgvs2340 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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62.5%1.5μg
Vitamin B12
0%0μg
Cobalamin
1.5 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
12.2%11mg
Ascorbic acid
0 mgvs11 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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144%21.6mg
Vitamin E
2422%363mg
Tocopherols and Tocotrienols
21.6 mgvs363 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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57.5%69μg
Vitamin K
26%31μg
Phytomenadione or phylloquinone
69 μgvs31 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
87%870mg
0 mgvs870 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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294%2.65mg
Copper
2004%18mg
2.65 mgvs18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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155%12.4mg
Iron
535%42.8mg
12.4 mgvs42.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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107%450mg
Magnesium
302%1270mg
450 mgvs1270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
904%21mg
NA mgvs21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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167%1170mg
Phosphorus
1627%11390mg
1170 mgvs11390 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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91%3110mg
Potassium
142%4830mg
3110 mgvs4830 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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98%54μg
Selenium
1422%782μg
54 μgvs782 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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92%1380mg
Sodium
2%30mg
1380 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55.5%6.1mg
Zinc
474%52mg
6.1 mgvs52 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.3g
Water
0.42%15.4g
17.3 gvs15.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cookies, sugar wafer, chocolate-covered vs Oil Roasted Sunflower Seeds:
Comparing minerals per 1 kilogram for Cookies, sugar wafer, chocolate-covered vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: